10 running rules you should be following
Get your shoes right
A good pair of running shoes is an investment, they can be expensive but they will serve you well if you choose wisely.
Once you get going you are bound to come across problems with your feet – none of us are strangers to the annoyance of aching heels and bleeding toes. But, whether it be a blister, black nails or bruises, your shoes are likely to be the culprit. Don’t accept this as an inevitability of running; you can do something about it! But first… you must study your feet.
Most good trainer suppliers will now have the technology to scan your feet and determine what type of arch you have, and this simple step will then help you pick a trainer right for you. If you have high arches you are going to want to choose a shoe that will support you. However, a further step would be to relace. By leaving a gap where your arch is high you are allowing it more room to work, without it feeling pushed down and potentially causing bruises on the forefoot.
In the same way that a high arch may affect the likelihood of bruises, trainers that are laced too tight will do the same thing. If you have to tie your shoes super-tight to stop them falling off it probably means they have become a bit worn, and it is time to fork out for another pair. But, by removing the cross overs and having a singular structure the laces are able to loosen as you run and allow for comfort.
If you suffer from lumpy, bumpy feet you may have to lace round said horrors. For the parts of your forefoot that are higher or wider than the rest, missing a cross feels nicer as it keeps the rest of the shoe tight and then looser at the spot you usually feel pressure.
Finally, if you find you often get sore or black toe nails it is usually because the toe pocket in the shoes is too narrow and restrictive for you. Either you need to consider a shoe with more room for the toes or you could try lacing the shoes so that the support is focused on the forefoot, putting less stress on the toes.
Taking these quick and easy steps could potentially stop you splurging on another pair of expensive shoes, AND help you realise which shoes are right for your feet.